Tues
Standing over head press 4 warm up sets then 3×5 155
Fat Bar bench up to 245×10
DB INC 3×10 75
Fat grip pull ups 4×5
chin ups 3×10
Tri work
Wed
Complex on call 3x1min
1a Rope 3x30sec
1b Treadmill 3x30sec
1c Plank 3x30sec
Thur
Cleans bunch of doubles last set at 100 kilos
C Bar back Squat up to 315×4 all sets of 5 hit the rack on last rep therefor 4
Fat Bar deads up to 405×1 hands hurt
Power runner 3x30sec
C Baqr Good Am 3×10 135
Abs
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